As a registered dietitian, I am often asked about the best options in the dairy aisle, and when it comes to Greek yogurt, I have a clear favorite: Fage.  Since the first time I tried Fage yogurt, it has been my number one choice. Whether it’s Fage Total, 2%, or fat free – Fage is a true Greek yogurt that you can easily find at any grocery store.

And as much as I love Fage, this is not an ad, and I have not been compensated in any way for this blog.

What makes Greek yogurt such a great choice? 

Greek yogurt is a protein-rich dairy product that contains essential nutrients like calcium, vitamin D, complete protein and fatty acids. It also has live active cultures, which can help improve gut health. And for those watching their blood sugar levels, Greek yogurt is often lower in carbs and higher in protein than traditional yogurt, making it a good option for those with lactose intolerance or trying to manage their diabetes.

Fage Total is my go-to brand when I’m in the yogurt aisle. For starters, it has a thick texture that is creamy and satisfying without being overly tart. And unlike some other brands, Fage Total does not contain any added sugar or artificial sweeteners.

What are live active cultures?

Live active cultures are good bacteria that are often found in fermented foods like yogurt, kefir, and sauerkraut. These tiny microorganisms help to break down sugars and carbohydrates in our food, which allows our bodies to absorb more nutrients and digest our food more easily. Plus, these good bacteria work to keep our gut healthy by crowding out the bad bacteria and strengthening our immune system.

You may know these live active cultures as probiotics. Probiotics can help improve digestion, boost your immune system, and even enhance your mood! Make sure to look for Greek yogurt that contains live and active cultures to reap the benefits.

What about the protein content? 

Well, Fage Total packs a whopping 18 grams of protein per serving, while the fat content varies depending on the type of yogurt you choose (full-fat, low-fat, or non-fat). While Fage does offer flavored yogurts, their unflavored varietites have little sugar, coming in at around 7 grams per serving. This is natural milk sugar called lactose.  It’s not added sugar.

In fact, most Greek yogurt is an excellent source of protein, containing about 17 to 20 grams per serving (This is double your standard yogurt). This makes it a great option for those who are looking to build or maintain muscle mass, as well as for vegetarians who may struggle to get enough protein in their diets.

The protein in plain Greek yogurt provides all of the amino acids you need to build lean body tissue, AKA muscle.  So if you’ve been strength training or want to tone up, choosing a lean and complete protein like a fat free or 1% fat greek yogurt is a great option.  I regularly include Greek yogurt as part of my meal planning.  Usually it pops in as a snack or treat at the end of the day because if it’s thicker texture.  I love having plain Greek yogurt with mixed fresh or frozen berries, drizzled with a bit of honey and toasted walnuts.  It’s phenomenal. 

Other nutrients in Greek yogurt

Next up, is calcium. Greek yogurt is rich in this mineral, which is crucial for strong bones and teeth. In fact, just one cup of Greek yogurt contains about 25% of your daily recommended intake of calcium!

Last but not least, Greek yogurt is also a good source of vitamins B12 and B6, which are important for maintaining healthy brain function and producing red blood cells.

​It has simple ingredients

But what I really love about Fage is the ingredient list. They use only simple, whole food ingredients like milk and live active cultures. And for those concerned about sourcing, Fage is made with milk from grass-fed cows and is free from milk protein concentrate. Plus, they offer a plain variety that allows for personal preference and added versatility in recipes.  With such a simple ingredients list, Greek yoghurt is considered a natural whole food and fits within the Faster Way meal plan.  

What does Greek yogurt taste like?

Greek yogurt is thicker and creamier than regular yogurt, with a tangy taste that’s slightly sour and refreshing. It has a distinct flavor that’s hard to describe, but it’s often described as being slightly tart and tangy, with a creamy texture that’s satisfying and filling. It’s similar to sour cream in many ways.  The reason for its unique taste is due to the straining process, which removes much of the liquid whey from the yogurt, leaving behind a concentrated form of protein and flavor. 

How to use traditional Greek yogurt

But don’t just take my word for it! Next time you’re at your local supermarket, give Fage a try and see if it’s your new favorite Greek yogurt too. With options including non-fat, low-fat, and full-fat Greek yogurts, Fage has something for everyone and is a great choice for a healthy snack or addition to breakfast or dessert. Cheers to good gut health and delicious yogurt!

Are there alternatives to Greek yogurt?

If you’re at home and you need Greek yogurt, you can make it by straining a high quality plain yogurt such as Stonyfield Organic through cheese cloth or a mesh strainer for a few hours to remove excess liquid.  If you want another pre-made option, Icelandic yogurt or Icelandic skyr would be suitable, though possibly not as easy to find.  

Greek yogurt for weight loss.

1. Greek yogurt is packed with protein which is essential for keeping you feeling full and satisfied. A 6-ounce serving of Greek yogurt typically contains around 15 to 20 grams of protein, whereas regular yogurt only contains around 9 grams. This means you’ll be less likely to snack on unhealthy foods throughout the day as your hunger pangs will be kept at bay.
2. It’s lower in carbohydrates and sugar than other yogurt or dairy products. This is because the whey and lactose are strained from the yogurt during the production process, leaving it with a thicker, creamier texture and less sugar.
3. Greek yogurt is also lower in calories than other dairy products such as cream cheese or sour cream. One ounce of cream cheese contains around 100 calories, whereas one ounce of Greek yogurt contains only around 20 calories.

When choosing a Fage for weight loss, I consider whether I’m focused on lower carbohydrates or regular macros. Total or 2% fat are appropriate for low carb days while fat free is the go-to for low macro or regular macro days. If you’re wondering more about macros, follow me on Instagram @miss_nutritious_eats and read more here!

These Yogurt Marinated Chicken Skewers come together quickly and are the perfect recipe to use up any plain Greek yogurt that you have in the house!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

One of the most underrated tools for the home cook is the humble kitchen towel. Here are three kitchen towels that you absolutely need. No matter what type of cook you are, from newbie to professional, these towels will make your time in the kitchen so much easier and more enjoyable. 

First and foremost, every kitchen needs a large drying towel. This towel should be designated specifically for drying clean dishes, and kept separate from any other towels to prevent cross contamination. I recommend a large size flour sack or cotton towel that has a high absorbency rate. Either a thinner towel or flat weave towels will offer a high absorbency rate and dry quickly.  Choose which feels best to you. This towel will be your best friend for quickly and easily drying dishes after they’ve been washed in the sink or the dishwasher. It’s ok to use this towel to dry hands.  Not only does a dedicated drying towel make clean up a breeze, it also helps prevent water spots on glassware and leaves dishes sparkling clean.  Look for a towel that has a hanging loop so that you can easily hang it up on a hook or cabinet handle for quick access.  I personally like the Williams Sonoma striped towel. 

Next, a smaller general kitchen towel is a must-have.  Terry cloth towels or cotton towels are ideal as they stand up to kitchen tasks and the washing machine well.  These will be your all around utility towel.  It’s perfect for cleaning up spills, wiping down countertops or appliances, holding onto hot pots and pans, and even using as an oven mitt in a pinch. I suggest opting for a cotton towel that’s versatile and can withstand a variety of uses and washing. 

Finally, no kitchen is complete without a small microfiber towel for wiping appliances. These towels are perfect for quickly wiping down your stovetop, fridge, or other appliances without leaving any streaks or residue. Microfiber towels are made of synthetic materials and are known for their ability to attract and trap dirt and grime. They are also incredibly durable and can be machine washed and used repeatedly. 

The three towels you need:

1. Standard dish towels – Use to dry clean hands and dishes only.  Because they touch only clean hands and dishes they can be used a couple of times before washing.  Hang on hook near the sink to dry delicate dishes.  These are more decorative and may change with different seasons.  
2. Utility or bar towels – These are your kitchen workhorse.  These are your basic lightweight cotton towel that you may fold over before grabbing a hot pan.  In addition to doubling as an oven mitt, it’s your best option to hold hot handles, wipe knives and cutting boards. You may use several of them during a cooking session.  They should be washed soon afterwards.  I often keep these tucked into my apron during a cooking sesh.  
3. Microfiber cloth towels – Remember these are soft fabric, often bright colors and great for wiping appliances.  I have a stack folded under my sink to use for cleaning spills and wiping counters.  

**All kitchen towles should be machine washable.  

When it comes to picking out the best kitchen towels, there are a few things to keep in mind. Look for towels that are made from high quality, durable materials – like organic cotton or Turkish cotton – that can withstand daily use and frequent washing. Also, consider the size and surface area of the towels, as larger towels are great for drying and smaller ones are more versatile for different uses. And of course, don’t forget to choose towels in vibrant colors or with fun patterns to add a pop of personality to your kitchen decor.

A good set of dish towels includes a large drying towel for clean dishes, a smaller general kitchen towel for spills and other uses, and a small microfiber towel for wiping appliances. With these three versatile towels in your kitchen, you’ll be able to tackle any task with ease. Happy cooking!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Imagine it’s a cold winter day in January and school has closed last minute due to an impending storm. It seems like the perfect day to take a few pounds of meat out of the freezer to make a slow cooker ground beef recipe.  Right? – WRONG!

Can you cook frozen ground beef in the crockpot?  

Today, I’m answering one of the most asked questions about cooking ground meat in the slow cooker – can you put frozen ground beef in the crock pot? Well, the short answer is NO. And let me tell you why you should not cook frozen meat in your slow cooker.

First off, it’s important to understand the concept of the temperature “danger zone.” This is the temperature range between 41-135 degrees Fahrenheit (5-57 degrees Celsius), where bacteria thrive and multiply rapidly. When food is between 70-125 degrees Fahrenheit (21-52 degrees Celsius) bacteria grows fastest. This means that when cooking ground beef, we need to make sure it gets to a safe temperature of above 140 degrees Fahrenheit (60 degrees Celsius) within two hours.

Now, back to the question at hand – can you put frozen ground beef in the crock pot? The answer is no because frozen meat takes too long to reach a safe temperature in a slow cooker. Slow cookers typically have a temperature range of 170-280 degrees Fahrenheit, which is high enough to kill most bacteria. However, the USDA still recommends thawing all foods completely before placing them in a slow cooker.

If you’re in a hurry and need to cook ground meat quickly, an instant pot or pressure cooker is a great way to do it. These appliances cook food at high pressure, which means they can quickly bring frozen meat to a safe temperature without spending too much time in the danger zone.

If you’re determined to use your slow cooker, here’s what you need to do to cook ground meat safely.

First, make sure your meat is fully thawed before putting it in the slow cooker. You can do this by transferring it from the freezer to the refrigerator for 24 hours. 

Once your ground meat is thawed, cook it on your slow cooker’s highest temperature setting for the first hour to ensure that it reaches a safe temperature quickly. Then, you can reduce the heat to the desired level to finish cooking. I found this to be the easiest way to reduce overall cooking time while taking advantage of the slow cooker’s convenience.  

Note that ground turkey follows the same rules as ground beef. Both ground meats should never be cooked frozen in a slow cooker.

So, if you want to cook ground beef or ground turkey in your slow cooker, make sure it’s fully thawed first. Don’t risk making yourself or your family sick by cooking frozen meat in the danger zone. It’s just not worth it!

Recipes to make in the crockpot using ground beef

One of the best things about using a slow cooker for meat is that you don’t have to worry about thawing the meat first. Just throw it in frozen and let the cooking process do its thing.

For cooked beef, you could do something like a shepherd’s pie. Brown the frozen beef in a frying pan first and then add it to the crockpot with some frozen veggies (peas, carrots and corn) and mashed potatoes (which you can make using a potato masher). Cook on low for 5-6 hours, or until the potatoes are tender.

If you’re looking for a quick and easy way to make tacos, try cooking them in the slow cooker with some taco seasoning and a cup of water. Cook on high for 2-3 hours, and then check the internal temperature with a meat thermometer to make sure it’s fully cooked before serving with tortillas, cheese, tomatoes, lettuce and salsa.

For sloppy joes, add thawed raw ground beef to the crockpot with some spaghetti sauce and a little bit of hot water. Cook on low for 5-6 hours and use a wooden spoon to break up any lumps of meat.

If you prefer poultry, try this slow cooker pulled chicken recipe.

​Time saving tip for storing ground beef

You can also use freezer bags to put your meat in if you’re planning to cook it another day. For example, if you like to shop at Costco for bulk purchases such as large quantities of lean meats, divide fresh meat as soon as you get home.  I find that most ground beef recipes call for 1 or two pounds of beef.  So your best bet is to pre portion one pound of meat into zip lock bags for later use. Once meat is in the bag, remove as much air as possible to prevent freezer burn.  Then label and date and store in the fridge for 3-6 months or when you are in need of a quick meal.  It’s a huge time saver!  

When you’re cooking large batches of ground beef in the slow cooker, it’s a good idea to separate it into cooked portions and store them in sandwich bags or an airtight container in the fridge or freezer. This way, you can easily pull out the amount you need for a quick meal without having to thaw an entire batch.

Is ground beef healthy?  

Well, the answer is not a straightforward yes or no, as it depends on various factors including your personal medical history and overall goals.  

Firstly, ground beef carries a lot of calories, which can be a drawback if you’re trying to lose weight. However, it also provides high protein content, which can help keep you fuller for longer and reduce your overall calorie intake.

In addition, the quality of the ground beef plays a huge role in determining whether it’s a good option for weight loss. Lean ground beef, or 95% lean, contains fewer calories and less saturated fat than higher-fat options.

Moreover, how you prepare the ground beef also matters. If you cook it with a lot of oil or butter, you’re adding significant calories that can hinder your weight loss efforts. However, by using a non-stick pan or cooking spray and seasoning with herbs and spices, you can keep the calorie count low.

Another thing to consider is how often you consume ground beef in your diet. Having it in moderation as part of a balanced diet is fine, but if you’re relying on it too much, it can lead to overconsumption of calories and hinder your weight loss goals.

If you do want to incorporate beef into your diet, you may want to track your calorie intake and macros to ensure that you’re not consuming too many calories, regardless of the food source. So, yes, you can eat ground beef and still lose weight, as long as you choose leaner, quality meat, prepare it in a healthy way.  After-all, all foods can fit as part of a balanced diet. If you want to learn more, visit me on Instagram and check out why I love the Faster Way to Fat Loss.

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!